Trapezius (Upper)

Muscle group: Back

Upper back muscle that elevates and retracts the scapula, emphasized in shrugging movements.

Exercises Targeting Trapezius (Upper)

Primary Mover (47)

Band Face Pull

Band Lat Pulldown

Band Neck Extension

Band Pull Apart

Barbell Shrug

Barbell Beginner

Inverted Shrug (on parallel bars)

Bodyweight Intermediate

Suspended Inverted Shrug

Bodyweight Intermediate

Cable Isolateral Shrug

Cable Intermediate

Cable Shrug

Cable Intermediate

Cable Face Pull

Cable Upright Row

Cable Intermediate

Clean and Jerk

Barbell Advanced

Clean Pull

Barbell Advanced

Dead Hang

Bodyweight Beginner

Dumbbell Shrug

Dumbbell Beginner

Face Pull

Farmers Carry

Dumbbell Beginner

Front Rack Carry

Dumbbell Intermediate

Hang Clean

Barbell Advanced

Hang Snatch

Barbell Advanced

Kettlebell Clean

Kettlebell Advanced

Kettlebell Farmers Carry

Kettlebell Beginner

Kettlebell Front Rack Carry

Kettlebell Intermediate

Kettlebell Snatch

Kettlebell Advanced

Lat Pulldown

Lever Seated Shrug (plate loaded)

Machine Beginner

Lever Shrug

Machine Beginner

Lever Shrug (plate loaded)

Machine Beginner

Sled Gripless Shrug

Machine Beginner

Muscle Snatch

Barbell Advanced

Neck Extension

Bodyweight Beginner

Overhead Carry

Dumbbell Intermediate

Power Clean

Barbell Advanced

Prone I Raise

Dumbbell Beginner

Prone Y Raise

Dumbbell Beginner

Pull-Up

Bodyweight Intermediate

Rack Pull

Barbell Advanced

Sandbag Carry

None Intermediate

Smith Shrug

Smith Machine Beginner

Snatch

Barbell Advanced

Snatch Grip Deadlift

Barbell Advanced

Snatch Pull

Barbell Advanced

Suitcase Carry

Dumbbell Intermediate

Trap Bar Shrug

Trap Bar Intermediate

TRX Y Fly

Suspension Advanced

Upright Row

Barbell Intermediate

Yoke Walk

Barbell Intermediate

Secondary / Assisting (27)

Assisted Pull Up

Machine Beginner

Band Deadlift

Wall Front Neck Bridge

Bodyweight Intermediate

Wall Rear Neck Bridge

Bodyweight Intermediate

Wall Side Neck Bridge

Bodyweight Intermediate

Bradford Press

Barbell Advanced

Cable Neck Extension

Cable Intermediate

Cable Lateral Raise

Handstand Push-Up

Bodyweight Advanced

Kettlebell Deadlift

Kettlebell Intermediate

Kettlebell Goblet Squat

Kettlebell Beginner

Kettlebell Halo

Kettlebell Intermediate

Kettlebell Swing

Kettlebell Intermediate

Lat Pulldown Machine

Machine Beginner

Lateral Raise

Dumbbell Beginner

L-U Raise

Dumbbell Advanced

Lever Lateral Neck Flexion

Machine Beginner

Lever Lateral Neck Flexion (plate loaded)

Machine Beginner

Lever Neck Extension

Machine Beginner

Lever Neck Extension (plate loaded)

Machine Beginner

Muscle Up

Bodyweight Advanced

Weighted Lateral Neck Flexion

None Intermediate

Weighted Neck Harness Extension

None Intermediate

Weighted Seated Neck Extension

None Intermediate

Suspended Lateral Neck Flexion

Suspension Intermediate

Suspended Neck Extension

Suspension Intermediate

Towel Pull Up

Bodyweight Advanced

Stabilizer (114)

Arnold Press

Dumbbell Intermediate

Band Resistive Neck Retraction

Band Intermediate

Barbell Deadlift

Barbell Intermediate

Barbell Front Raise

Barbell Intermediate

Barbell Military Press

Barbell Intermediate

Barbell Seated Military Press

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

Barbell Curl

Barbell Beginner

Behind The Neck Press

Barbell Advanced

Elevated Pike Press (between benches)

Bodyweight Intermediate

Pike Press (between benches)

Bodyweight Intermediate

Cable Alternating Isolateral Curl

Cable Intermediate

Cable Alternating Isolateral Front Raise

Cable Intermediate

Cable Concentration Curl

Cable Intermediate

Cable Front Lateral Raise

Cable Intermediate

Cable Hammer Curl

Cable Intermediate

Cable Isolateral Curl

Cable Intermediate

Cable Isolateral Lateral Raise

Cable Intermediate

Cable Isolateral Seated Front Raise

Cable Intermediate

Cable Isolateral Shoulder Press

Cable Intermediate

Cable Isolateral Standing Shoulder Press

Cable Intermediate

Cable Isolateral Y Raise

Cable Intermediate

Cable One Arm Curl

Cable Intermediate

Cable One Arm Front Raise

Cable Intermediate

Cable One Arm Lateral Raise

Cable Intermediate

Cable One Arm Single Leg Calf Raise

Cable Intermediate

Cable One Arm Upright Row

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Reverse Curl

Cable Intermediate

Cable Side Bend

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Squat

Cable Intermediate

Cable Step-up

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Cable Straight-back Straight-leg Deadlift

Cable Intermediate

Cable Upright Row (with rope attachment)

Cable Intermediate

Cable Curl

Cable Upright Row

Cable Intermediate

Concentration Curl

Dumbbell Beginner

Conventional Deadlift

Barbell Intermediate

Crab Walk

Bodyweight Intermediate

Dumbbell Curl

Dumbbell Beginner

Dumbbell Alternating Front Raise

Dumbbell Intermediate

Dumbbell Front Lateral Raise

Dumbbell Intermediate

Dumbbell Front Squat

Dumbbell Intermediate

Dumbbell Full Can Lateral Raise

Dumbbell Intermediate

Dumbbell Incline Lateral Raise

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Lying Lateral Raise

Dumbbell Intermediate

Dumbbell One Arm Shoulder Press

Dumbbell Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Dumbbell One Arm Upright Row

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Reverse Calf Raise

Dumbbell Intermediate

Dumbbell Side Bend

Dumbbell Intermediate

Dumbbell Single Leg Calf Raise

Dumbbell Intermediate

Dumbbell Single Leg Reverse Calf Raise

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Standing Calf Raise

Dumbbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Dumbbell Upright Row

Dumbbell Intermediate

Dumbbell Shoulder Press

Dumbbell Intermediate

Front Lever

Bodyweight Advanced

Front Raise

Dumbbell Beginner

Front Squat

Barbell Advanced

Hammer Curl

Dumbbell Beginner

Lateral Raise

Dumbbell Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Front Squat

Machine Beginner

Lever Isolateral Lateral Raise

Machine Beginner

Lever Isolateral Lateral Raise (plate loaded)

Machine Beginner

Lever Isolateral Military Press (plate loaded)

Machine Beginner

Lever Isolateral Shoulder Press (plate loaded)

Machine Beginner

Lever Leg Extension

Machine Beginner

Lever Reclined Shoulder Press

Machine Beginner

Lever Reclined Shoulder Press (plate loaded)

Machine Beginner

Lever Reverse Calf Raise

Machine Beginner

Lever Reverse Calf Raise (plate loaded)

Machine Beginner

Lever Shoulder Press

Machine Beginner

Lever Shoulder Press (parallel grip)

Machine Beginner

Lever Single Leg Split Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Squat

Machine Beginner

Lever Squat (plate loaded)

Machine Beginner

Lever Standing Calf Raise

Machine Beginner

Lever Standing Calf Raise (plate loaded)

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Straight-leg Deadlift (plate loaded)

Machine Beginner

Sled Shoulder Press

Machine Beginner

Sled Squat

Machine Beginner

Sled Standing Calf Raise

Machine Beginner

Lying Neck Retraction Isometric

None Intermediate

Overhead Press

Barbell Intermediate

Push Press

Barbell Intermediate

Reverse Curl

Barbell Beginner

Smith Deadlift

Smith Machine Beginner

Smith Shoulder Press

Smith Machine Beginner

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Smith Straight-back Straight-leg Deadlift

Smith Machine Beginner

Smith Upright Row

Smith Machine Beginner

Step-Up

Dumbbell Beginner

Stiff Leg Deadlift

Barbell Intermediate

Suspended Front Raise

Suspension Intermediate

Suspended Pike

Suspension Intermediate

Suspended Y Lateral Raise

Suspension Intermediate

Trap Bar Deadlift

Trap Bar Intermediate

Trap Bar Squat

Trap Bar Intermediate

Upright Row

Barbell Intermediate

Z Press

Dumbbell Advanced

Other Muscles in Back

Erector Spinae, Infraspinatus, Latissimus Dorsi, Multifidus, Rhomboids, Subscapularis, Supraspinatus, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle)

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